Transformation: Ravit Kumar (How I gained muscle & weight)
For Ravit Kumar, ‘skinny guy abs’ weren’t enough. With a little inspiration from his brother and coach Mr. Amit Singh, Ravit turned his average body into a stage-worthy physique! See how he reshaped his physique and uncovered ripped muscle!
Vital Stats
| Name: Ravit Kumar | Attributes | Before | After |
Age | 21 | 22 | |
Weight | 52 kgs | 70 kgs |
Coach Name
Mr. Amit Singh (ACSM, Gold’s Gym Certified Fitness Trainer)
Gym Name
Cuts N Curves, Kamla Nagar, Delhi
Why I decided to Transform my body
I was very skinny, less attractive and wanted to look good. I wanted the better physique so that when people look at me they should have one thing in their mind… what a physique!
How I Accomplished My Goals (How I gained muscle & weight)
I worked really hard, i followed all the instructions which was given by my coach Mr. Amit Singh. I started working on gaining lean mass rather than fat. I quit to eat oily foods or fast foods. I was focused which was the major reason behind all my success.
Supplements That Helped me Through The Journey
- MuscleTech 100 % Premium Mass Gainer
- Multivitamins
Diet Plan that guided my Transformation
2 slices of brown bread and
Fruit juice
½ Cup Vegetables curry,
1 Cup Dal,
1 Bowl Salad.
OR
1 Cup Cooked Brown Rice,
1 Cup Vegetables curry,
1 Cup Dal,
1 Bowl Salad
Combination of Almonds and Walnut OR
Black Chickpea’s (Black chana) sprout OR
1 bowl chopped cabbage OR
4 Slices of Brown bread with peanut butter
½ Cup Vegetables curry,
1 Cup Dal,
1 Bowl Salad.
OR
1 Cup Cooked Brown Rice (with Butter)
1 Cup Vegetables curry,
1 Cup Dal
1 Bowl Salad
200 gm. Paneer
Training/Exercises That Kept me On Track
Exercise Name | Duration | Reps | Sets | Remarks |
Cardio (running, cycling etc.) | 10 mins | |||
10 – 12 | 4 | |||
Flat Bench Press | 10 – 12 | 4 | ||
10 – 12 | 4 | |||
10 – 12 | 4 | |||
Straight Arm pullover | 10 – 12 | 4 |
Exercise Name | Duration | Reps | Sets | Remarks |
Cardio (running, cycling etc.) | 10 mins | |||
10 – 12 | 4 | |||
Seated Rowing | 10 – 12 | 4 | ||
Bent Over barbell row | 10 – 12 | 4 | ||
10 – 12 | 4 | |||
10 – 12 | 4 | |||
Bend Arm pullover | 10 -12 | 4 |
Rest
Exercise Name | Duration | Reps | Sets | Remarks |
Cardio (running, cycling etc.) | 10 mins | |||
8 – 10 | 4 | |||
8 – 10 | 4 | |||
10 – 12 | 4 | |||
Reverse Dumbbell fly | 10 – 12 | 4 | ||
Shurgs | 20 – 25 | 4 |
Exercise Name | Duration | Reps | Sets | Remarks |
Cardio (running, cycling etc.) | 10 mins | |||
8 – 10 | 4 | |||
Lying tricep curls | 8 – 10 | 4 | ||
Preacher curls | 8 – 10 | 4 | ||
Overhead dumbbell tricep extension | 8 – 10 | 4 | ||
10 – 12 | 4 | |||
Pully Push down | 10 – 12 | 4 |
Exercise Name | Duration | Reps | Sets | Remarks |
Cardio (running, cycling etc.) | 10 mins | |||
Free Squats | 20 – 30 | 3 | ||
Leg extension | 12 – 15 | 4 | ||
Leg Curls | 12 – 15 | 4 | ||
Weighted Squats | 10 – 12 | 4 | ||
Standing and Seated Calves raises | 20 – 25 | 4 |
Rest
How I feel or what I achieved after transformation
After achieving what i wanted I feel really great and confident too. I don’t feel shy when i walk in public places or crowded places because of my good physique. I’ve learned to control myself, be more disciplined, and be better-looking.
Suggestions For Aspiring Transformers
Stay focused is the key of success. no pain no gain (An old saying but key to success)…
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